Crab
Crab Exercise Description
The Crab (also called the reverse tabletop) is a bodyweight, floor-based stretch that opens the chest and hips while training shoulder and trunk stability. The movement combines hip extension with shoulder extension and scapular retraction, encouraging an upright, open posture without excessive lumbar arch. Primary contributors include the gluteus maximus and hamstrings for hip extension; posterior deltoid, long head of the triceps, and latissimus dorsi for shoulder extension; and the scapular stabilizers (middle/lower trapezius, rhomboids, and serratus anterior) to control the shoulder girdle. The core maintains a neutral spine and rib position throughout. Because load is shared between hands and feet, it also builds coordination and body awareness when performed with smooth, controlled motion.
- Muscle Groups: Glutes, Hips, Lats
- Target Muscles: Gluteus Maximus, Latissimus Dorsi
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Posterior, Semitendinosus, Triceps Brachii - Long Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Mid Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Crab Exercise
‘- Sit on the floor with knees bent, feet flat and hip-width, heels roughly under knees.
– Place hands on the floor behind your hips, shoulder-width apart, fingers pointed toward your feet (or slightly turned out for wrist comfort).
– “Screw” the hands into the floor to externally rotate the upper arms; gently retract and depress the shoulder blades.
– Lightly brace the abdomen to keep ribs down and spine neutral; lengthen the back of the neck with a soft gaze upward.
– Press evenly through palms and full feet; squeeze the glutes to lift the hips until torso and thighs are roughly parallel to the floor.
– Stack wrists under shoulders and keep shins vertical; avoid letting the knees cave inward.
– Lift the sternum to open the chest; keep elbows near straight without locking and avoid shrugging.
– Breathe steadily and distribute pressure between hands and feet; adjust hand angle if the front of the shoulders feels pinchy.
– Lower the hips with control, maintaining shoulder set, and return to the seated start.
Crab Tips
‘- Set your feet hip-width with heels roughly under your knees before you start.
– Place your hands shoulder-width behind your hips with fingers pointing toward your feet or slightly turned out for comfort.
– “Screw” your hands into the floor to externally rotate your upper arms and gently retract and depress your shoulder blades.
– Lightly brace your abdomen to keep your ribs down and spine neutral, and lengthen the back of your neck with a soft upward gaze.
– Press evenly through your palms and full feet, then squeeze your glutes to lift your hips until your torso and thighs are roughly parallel to the floor.
– Stack your wrists directly under your shoulders and keep your shins vertical as you hold the position.
– Prevent your knees from caving inward by keeping them aligned with your hips and feet.
– Lift your sternum to open your chest while keeping your elbows near straight without locking and avoiding any shoulder shrugging.
– Breathe steadily, share the load between hands and feet, and adjust your hand angle if the front of your shoulders feels pinchy.
– Lower your hips with control while maintaining your shoulder position before returning to the seated start.
Crab Beginner Introduction
In The Crab (also called the reverse tabletop), the body forms a lifted, table-like shape using only the floor and bodyweight. From a seated start, the hips rise so the front of the body faces upward, creating a broad stretch across the chest and the front of the hips. The backside muscles of the hips and the back of the thighs provide the drive for the lift, while the arms and shoulders support much of the body’s weight behind the torso.
This position highlights strong, steady shoulders and an active core. The upper back and surrounding muscles guide the shoulder blades into a stable, supported place, helping the chest feel open without collapsing into the lower back. Throughout the hold, the middle of the body stays organized so the spine feels long and the ribs don’t flare forward. Because the weight is shared between hands and feet, the movement naturally encourages coordination, smooth control, and awareness of how the whole body connects in a single, flowing action.